Five sets of:
60 seconds of Alternating Reverse Lunges with DBs/KBs
60 seconds of Alternating Lateral Lunges
Rest 90 seconds
90 seconds of Kettlebell Swings
Rest 60 seconds
60 seconds of Rowing
Rest 60 seconds

Five sets for max reps of:
60 seconds of Pistols/Single-Leg Squats (Left)
60 seconds of Pistols/Single-Leg Squats (Right)
Rest 90 seconds
90 seconds of Kettlebell Swings (24/16 kg)
Rest 60 seconds
60 seconds of Double-Unders
Rest 60 seconds

A. Take 10-15 minutes to build to today’s heavy Snatch
(heavy is based on how you feel – if you feel fast and your mechanics are good, keep building, if you feel sluggish or mechanics are off, back off and work on speed and technique)

B. For time:
20 Snatches (55% of 1-RM Snatch)
15 Snatches (70% of 1-RM Snatch)
10 Snatches (85% of 1-RM Snatch)

Use one barbell, and load your own weights.

C. Three rounds for time of:
10 Chest-to-Bar Pull-Ups
30 Double-Unders
10 Strict Handstand Push-Ups
30 Double-Unders

Rest 4 minutes, and then…

D. Complete as many rounds and reps as possible in 4 minutes of:
55/35 lb Dumbbell Burpee Box Step-Overs (20″)

A. Five sets of:
Shoulder Press x 2.2.2.2.2
(rest 10 seconds between doubles)
Rest 45 seconds
45-60 seconds of Hollow Rocks or Hold
Rest 90 seconds

B. For time:
1000 Meter Row
800 Meter Run

A. Five sets of:
Shoulder Press x 2.2.2.2.2
(rest 10 seconds between doubles)
Rest 45 seconds
Toes to Bar x 10-15 reps
Rest 90 seconds

B. For time:
1000 Meter Row
800 Meter Run

Rest Day

Five rounds for time of:
30 Kettlebell Swings
20 Goblet Squats
15 Push-Ups

Five rounds for time of:
15 Deadlifts (135/95 lbs)
12 Hang Power Cleans (135/95 lbs)
9 Front Squats (135/95 lbs)
6 Shoulder to Overhead (135/95 lbs)

Parts A, B, & C will be performed against a running clock, in the following order:

A. Begins at 0:00 on the running clock:
Complete as many rounds and reps as possible in 4 minutes of:
30 Calories of Rowing
30 Wall Ball Shots (20/14 lbs to a 10’ Target)
30 Deadlifts (225/155 lbs)
30 Strict Handstand Push-Ups

Rest 2 minutes until the running clock reaches 6:00, and then…

B. Begins at 6:00 on the running clock:
Complete as many rounds and reps as possible in 6 minutes of:
30 Calories of Rowing
30 Wall Ball Shots (20/14 lbs to a 10’ Target)
30 Deadlifts (225/155 lbs)
30 Strict Handstand Push-Ups

Rest 60 seconds, until the running clock reaches 13:00, and then…

C. Begins at 13:00 on the running clock
For time:
30 Calories of Rowing
30 Wall Ball Shots (20/14 lbs to a 10’ Target)
30 Deadlifts (225/155 lbs)
30 Strict Handstand Push-Ups

A. Five sets of:
Bulgarian Split Squat x 6-8 reps
Rest 45 seconds
Ring Push-Ups x Max Unbroken Reps
Rest 45 seconds

B. Four sets for max reps of:
45 seconds of Burpees
Rest 45 seconds
45 seconds of V-Ups or Hollow Rocks
45 seconds of Rest

A. Five sets of:
Bulgarian Split Squat x 6-8 reps
Rest 45 seconds
Ring Push-Ups x Max Unbroken Reps
Rest 45 seconds

B. Four sets for max reps of:
45 seconds of Burpees
Rest 45 seconds
45 seconds of V-Ups or Hollow Rocks
45 seconds of Rest

Parts A & B will be performed against a running clock, in the following order:

A. Begins at 0:00 on the running clock:
Establish a 1-RM Shoulder to Overhead

The barbell may be taken from blocks or a rack.

B. Begins at 5:00 on the running clock:
For time:
100 Double-Unders
15/12 Ring Muscle-Ups
100 Double-Unders

Time Cap = 9 minutes – if the running clock reaches 14:00 before you finish, add the number of reps remaining as seconds on your time. E.g., if a male completed 10/15 muscle-ups, he would enter his score as 10:45.

C. Will be performed against a running clock, in the following order:
Begins at 0:00 on the running clock:
Complete as many rounds and reps as possible in 3 minutes of:
6 Bar Muscle-Ups
6 Thrusters (135/95 lbs)

Rest until the running clock reaches 6:00, and then…

D. Begins at 6:00 on the running clock:
Complete as many rounds and reps as possible in 3 minutes of:
9 Chest-to-Bar Pull-Ups
9 Overhead Squats (115/75 lbs)

Rest until the running clock reaches 12:00, and then…

E. Begins at 12:00 on the running clock:
Complete as many rounds and reps as possible in 3 minutes of:
12 Pull-Ups
12 Snatches (95/55 lbs)

A. Three sets of:
Romanian Deadlift x 8 reps @ 4111
Rest 45 seconds
Dumbbell Shoulder Press x 12 reps @ 2011
Rest 45 seconds
Banded Face Pulls x 12 reps @ 2111
Rest 45 seconds

B. Four sets of:
30 seconds of Assault Bike @ 95+% effort
Rest 90 seconds
60 seconds of Strict Pull-Ups
(alternate between supinated and pronated grips each set)
Rest 60 seconds

A. Take 12-15 minutes to work on…
Snatch Technique – work up to a reasonably heavy weight that you can handle with proper technique

B. Five rounds for time of:
3 Power Snatches (heavy)
12 Pull-Ups

Note time and weight used.

Parts A & B will be performed against an 8-minute running clock, in the following order:

A. For time:
25 Burpees Over the Rower
500 Meter Row

immediately followed by…

B. In the remainder of the time on the 8-minute clock…
Establish a 1-RM Squat Clean

C. For time:
12 Power Cleans (185/125 lbs)
21 Burpee Box Jump-Overs (24”/20”)
9 Power Cleans (185/125 lbs)
15 Burpee Box Jump-Overs (24”/20”)
6 Power Cleans (185/125 lbs)
9 Burpee Box Jump-Overs (24”/20”)

In teams of two, complete:

400 meter Run
100 Wall Ball
100 Pull-Ups
100 Hang Power Cleans (95/65)
100 Burpee Box Jumps (24/20)

*Teammates partition reps as needed but perform the 400m run together.

In teams of two, complete:

400 meter Run
100 Wall Ball
100 Pull-Ups
100 Hang Power Cleans (95/65)
100 Burpee Box Jumps (24/20)

*Teammates partition reps as needed but perform the 400m run together.

In teams of two, complete:

400 meter Run
100 Wall Ball
100 Pull-Ups
100 Hang Power Cleans (95/65)
100 Burpee Box Jumps (24/20)

*Teammates partition reps as needed but perform the 400m run together.